Halloween CrossFit WOD and Costume Party

Costumes, Prizes, and a Spooky Halloween CrossFit WOD await on you October 31, 2020.  Get the details and join in on the fun and festivities.

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We’ll be using the entire gym for the workout, so we’ll have plenty of space in our spooky CrossFit WOD.  We’ll be awarding prizes for the best and second best costumes!  So bring your spooky best.  Sand and Steel will providing free protein bars to anyone who comes dressed in a costume.  Please help yourself, they’ll be in Cauldron next to the Spiders 🕷

🥇 Awards for Best Male & Female Costumes!
➕ We’ll be handing out gift cards for everyone that won our October Tag Us Sale.
➕ Everyone in a Costume Gets a Free Protein Bar (in the Cauldron next the Spiders 🕷
📸 Group Picture Right After the WOD
🍰 Bring some food if you like. We’ll be celebrating together after the Workout

Social Distancing & Food: Please keep your social distancing.  You can arrive as early as 9:30 for the 10AM WOD.  You are welcome to bring snacks to share.  We want you to have a good time, and we want you to be safe.



The Halloween CrossFit WOD

🦇 Cycles of:

• 🕰 Minute Rounds
• 💀 Evil Jumps
• 🎃 Power Cleans to Push Jerk 115 ♂ / 85 ♀

Rest ❓ Minutes. Score Rounds Completed Each Cycle.

A little cryptic — all will be revealed on Saturday — hahaha.  The workout is beginner-friendly and no experience is necessary.  That said, if you are doing the Expert scaling, it’ll be intense.

Guest Passes

Have a friend you want to bring with you?  Request a guest pass and sign them up.

Halloween CrossFit General Warmup

Do 10 Rounds
• Overhead Squat
• Left Lunge
• Right Lunge

Then
10 Plyo Squats
20 Plyo Lunges

Halloween CrossFit Specific Warmup

3 Rounds

  • 10 Boot Strappers
  • 5 Elbow Rotations per arm; empty barbell
  • 5 Strict Press; empty barbell

3 Rounds (20 LBS on Bar)

  • 10 RDL
  • 5 Hip Contact High Pull
  • 5 Front Squats
  • 5 Strict Press + Push Press + Push Jerk

Halloween CrossFit WOD Expert Scaling

5 Cycles of:
4 Minute Rounds

  • 3 Power Cleans to Push Jerk 115 ♂ / 85 ♀
  • 6 Evil Jumps

Rest 2 Minutes. Score Rounds Completed Each Cycle.

Halloween CrossFit WOD Advanced Scaling

5 Cycles of:
4 Minute Rounds

  • 3 Power Cleans to Push Jerk 95 ♂ / 65 ♀
  • 6 Evil Jumps

Rest 2 Minutes. Score Rounds Completed Each Cycle.

Halloween CrossFit WOD Intermediate Scaling

5 Cycles of:
4 Minute Rounds

  • 3 Dual DB Power Cleans to Push Jerk 30 ♂ / 20 ♀
  • 4 Evil Jumps

Rest 2 Minutes. Score Rounds Completed Each Cycle.

Halloween CrossFit WOD Beginner Scaling

5 Cycles of:
4 Minute Rounds

  • 3 Dual DB Curls to Push Press 20 ♂ / 10 ♀
  • 4 Evil Jumps with TRX

Rest 2 Minutes. Score Rounds Completed Each Cycle.

Halloween CrossFit Yoga Cooldown

  • Uttasana
  • Adho Mukha Svanasana
  • Utthita Balasansa
  • Virasana
  • Parivrtta Supta Padangusthasana
  • Jathara Parivartanasana
  • Mandukasana

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